Yoga Pose Spotlight: Forward Fold & Variations

In every yoga flow class, I always incorporate forward folds (uttanasana), and variations of uttanasana. I was recently given some feedback from a client saying that she loved when I explained the benefits of this posture while she was in it, so she could focus all of her effort on those benefits and understand what she was doing for her body in that moment of time.

The specific uttanasana variation I was having this particular client execute was padangusthasana, or “big toe pose” (I like to call it “monkey forward fold” as that’s how I remember it!).

To find padangustahsana, you begin with the feet hip-distance apart and fold down from your hips. Hang your head heavy between the upper arms and keep a bend in the knees to gently soften the hamstrings (just as you would in uttanasana). Take the two peace fingers around the big toe and draw the crown on the head down towards the mat. Draw your torso in closer to the body using the strength of your upper arms.

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Catherine Gallagher, Yoga teacher passionate about the benefits of yoga, wellness and healing, and creator of Yoga ‘Zen Do’ event packages – Find out more about Catherine on her website, Facebook page or Instagram
@yoga.with.catherine.